10/3 – Legs/Arms

Real nice leg workout today. Hit a high-bar ATG squat PR, and a reps PR on deficit SLDLs.

ATG Squat (high-bar):
225x6x1
315x3x1
415x3x1
465x3x1
510x3x1 (PR)

ATG Zercher Squats:
225x6x1
315x6x1
405x6x1

Deficit SLDL (bar @ ankle height):
335x6x1
435x6x1 (PR)

V-bar Pushdowns:
80x15x1
80x15x1
80x15x1
80x15x1
80x15x1

V-bar Cable Curls:
80x15x1
80x15x1
80x15x1
80x15x1
80x15x1

+ stretching + elliptical (16 min)

Duration: 80 minutes

10/1 – Back/Biceps

Solid workout. Pulls felt strong today, with 630 for 5, all reps from a stop, being a PR.

Deadlift (reps deloaded):
245x12x1
335x5x1
425x3x1
525x3x1
580x3x1
630x5x1 (PR)

Pendlay Rows:
335x6x1
365x6x1 (PR)

Narrow-grip Chins:
+45x6x1
+70x8x1

Wide-grip Pulldowns:
250x6x1
267x6x1 (PR)

Seated Rows:
249x20x1

EZ Curls:
135x6x1
165x6x1

Single-arm Cable Curls:
53x10x1

DB Hammer Curls:
90x10x1

+ stretching

Duration: 80 minutes